Most avid runners and walkers set out to cover at least 5 kilometers or 3.1 miles daily. It brings them closer to their fitness goals and allows them to enjoy all the other perks of an active lifestyle, including mental wellness.
If you run or walk five kilometers every day, always track your steps to keep tabs on your progress and hold yourself accountable to attain your dream fitness level. Start by asking yourself, “how many steps is 5km?”
Well, an average person takes roughly 6,300-7,000 steps walking 5km at an average pace and 4,600-4700 steps running the same distance. Several factors determine the exact number of steps in 3.1 miles, such as your speed, step length & stride length, age, sex, and height.
How Many Steps is 5KM?
5 kilometers is approximately equal to 6,562 steps for an average adult. However, the exact number of steps may vary depending on factors such as stride length, terrain, and walking speed.
This guide discusses the aspects affecting the steps you take to run or walk 5 km. We’ll also explain how to calculate the steps in any distance.
Let’s kick things off!
What Influences the Steps in 5km
The number of steps you’ll take to cover 3.1 miles will vary depending on these factors:
Running vs. Walking
An average person takes fewer steps running than walking because the latter yields a shorter stride length than the former. For example, you could take 6,300 steps to walk 3.1 miles and about 4,650 steps running a 5K race.
But whether you’re running or walking isn’t the only aspect that impacts the number of steps in 5km.
Ultimately, you have to factor in other variables, such as sex and age, to calculate the steps you take to walk or run 3.1 miles.
Height and Stride Length
Taller individuals have longer stride lengths, which enables them to take fewer steps in 3.1 miles than shorter people, no matter their shape.
Stride length refers to the distance you cover whenever you take two steps, each with one foot. And knowing it helps you calculate the steps you take in 5 km.
One of the easiest ways to calculate your stride length is by dividing the distance you walk or run by the number of strides (number of steps/2) you take, based on your own personal estimate.
For instance, if you take 6,600 steps to walk 3.1 miles (16,368 feet), your number of strides is 3,300.
Therefore, your stride length is 16,368/3,300 = 4.96 feet.
You can also use a pedometer to calculate your stride length; they come in many styles and types, so you have plenty of options to mull over.
Your sex is another important factor that helps to determine the number of steps you take running or walking five kilometers.
Research indicates that men boast an average step length of 2.5 feet and a stride length of 5 feet. On the other hand, women have an average step length of 2.2 feet and a stride length of 4.3 feet.
And typically, the longer your step length and stride length are, the fewer steps you need to cover a particular distance. This explains why most women take more steps walking or running a 5K than men, even with the same height.
Here’s a table showing the number of steps men and women take walking five kilometers at an average pace based on height.
Table Showing Step Count in Men and Women Walking 5 km
|Steps walking 5 km at an average pace|
Your age is another crucial variable that impacts the number of steps in 5 km.
Young children have considerably shorter stride lengths than adults, meaning they take more steps to cover any distance, not only 3.1 miles.
Studies show that kids can take between 12,000-16,000 steps daily, which is way more than some grown-ups can walk or run in 24 hours.
As a child enters puberty, their stride length increases, enabling them to cover fewer steps in 5 km.
But then, as they age, their gait becomes slower, and their walking or running speed decreases, resulting in shorter steps. This means older people take more steps in 5km.
How to Count Steps in 5 km
These ways can help you count the steps you take in 3.1 miles:
Use a Pedometer
Most fitness enthusiasts use pedometers to calculate the steps in 5 km or any distance they cover running or walking.
These devices boast different accuracy levels. So if you plan to buy yours online, go through buyers’ reviews to know what to expect.
Leverage a Reliable Online Tool
Supposing you don’t want to buy a pedometer to calculate your steps, consider downloading top-rated step counter apps online to get the job done.
You can also use a km-to-step calculator—it requires you to provide your gender, height, pace, and distance to calculate your steps.
Run a Soccer Field
Leverage a soccer pitch to calculate the steps you take in 5 km.
So, typically, the distance from one goal line in a soccer field to another is 300 feet. Run or walk between those two points using your average pace and calculate the steps you’ll cover.
Then, multiply the steps taken by 17.6 to get the steps you can cover in a mile.
Lastly, multiply the steps you take in one mile by 3.1 to determine the number of steps you’re likely to cover in 5 km.
How Many Steps is 5 km?
As we’ve seen above, an average person takes about 6,300 steps to walk 3.1 miles and 4,600 steps to run the distance.
But you could take more or fewer steps to cover 5 km depending on your gender, height, age, and step length.
All the same, knowing the steps in 5km should help you track your growth as a running and walking enthusiast and push yourself to the limit.
For example, if your objective is to take 10,000 daily, which the CDC recommends for healthy adults, try to cover more miles.
Taking more steps lowers your risk of Type 2 diabetes, cardiovascular diseases, and weak bones.
Frequently Asked Questions
How many steps should I take daily?
According to research done in 2017, you can comfortably take between 5,000 and 9,000 steps per day if you are moderately active, meaning you can cover a 5km distance.
Most active people take over 10,000 steps daily, while highly active individuals take 12,500+ steps every day.
Is 5 km a good run?
For an average person, 3.1 miles is a great distance to run daily. Both beginners and experienced runners can cover a 5K in 30-40 minutes, depending on their pace.
Should I walk 5 km in 80 minutes?
Most people walk 3.1 miles in 45-60 minutes. If you take 80 minutes to complete the distance, you’re probably using a slower pace or taking breaks.
Will running 5 km help me lose weight?
Running 5km or a longer distance burns calories, allowing you to cut weight and improve your fitness level. Consider using a faster pace to take fewer steps and burn more calories.
Why am I not losing weight despite walking 5km daily?
If your weight remains the same after consistently walking 3.1 miles, you’re not burning enough calories, so you should strive to cover a longer distance. Your failure to lose weight could also be due to an unhealthy diet.